Daily WOD – Jun 18, 2018
Complete for time with a single DB (50/35#): 5 Weighted pull ups 40 OH lunges 5 Weighted pull ups 30 Snatches (alternating hands) 5 Weighted pull ups 20 Overhead squats (10 each hand) 5 Weighted…
Football WOD – Jun 17, 2018
AMRAP in 9 minutes of: 3 front squats (205/135#) 6 pull ups 9 push ups WOD Notes: Compare to 130616.
Daily WOD – Jun 16, 2018
In teams of 2 complete 4 rounds for time of: 25 deadlifts (225/155#, NTE 60% 1RM) 800m run WOD Notes: Only 1 partner works at a time. The work does not need to be divided…
Daily WOD – Jun 15, 2018
3 Position Snatch 1-1-1-1-1 Then 3 rounds of: 30 abmat sit ups 20 toe touches 10 leg lifts WOD Notes: The 3 position snatch is a barbell complex during which the first rep comes from…
Open Gym – Jun 14, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week: AMRAP in 5 minutes of: 5 bar muscle ups, 5 snatches (135/95#),…
Daily WOD – Jun 13, 2018
Complete 5 rounds for time of: 20/15 cal row 20 push ups 25 wallballs (20/14# to 10/9') WOD Notes: This is a classic fast moving metcon. Plan on getting the push ups done in less…
Daily WOD – Jun 12, 2018
Run 1 mile. Rest the remainder of 15 minutes then EMOM for 8 minutes of: 6 DB snatches (70/50#, alternating hands) 35 double unders WOD Notes: The first part of this workout is a benchmark! …
Daily WOD – Jun 11, 2018
Front Squat 5-5-5-5-5 Then 10 Turkish Get Ups (5R/5L) WOD Notes: The TGU in today's workouts should not be done for a max. Get heavy and focus on mechanics and positioning. Compare front squat to…
Football WOD – Jun 10, 2018
Weighted push up 1-1-1-1-1 Then Complete 4 rounds of 1 minute at each station: Lateral jumps (4') Push ups Box steps ups (50/35# DB to 20/16") Ring rows Rest Schedule Notes: Due to low registration,…
5th Annual Battle for the Iron Phoenix!
It's game day! The basic schedule is as follows: 6:30 am - Gym doors open! 7:50 am - General briefing on the day and events 8:10 am - First heat kicks off. We will follow…